Health Benefits of Almonds: Nutrition, Uses, and More

Do you consume nuts with an outside appearance of brown and whose inner skin is completely white? 

Almonds (badam) are highly nutritious because they are packed with healthy fats, antioxidants, vitamins, and minerals, making them the world's favorite edible food. Isn't that great? 

Almonds are good for health. There are specific health benefits to consuming almonds, but what are they? 

For that, you need to know the nutritional value of almonds. Let’s discover it in detail. 

Nutritional Value for 100mg of Almonds 

Calories	Approx 600
Fibre	10.8g
Fat	51.1g
Copper	0.91mg
Magnesium	258 mg
Phosphorus	503 mg
Biotin	57 mcg
Calcium	254 mg
Protein	21.4 g

Now, you must have understood what makes almonds everybody’s first choice to promote overall wellness.

Also read: https://redcliffelabs.com/myhealth/food-and-nutrition/10-amazing-benefits-of-almonds-their-nutrition-value-and-health-benefits/ 

6 interesting facts about almonds that make them special. 

An almond is a seed from a fruit that grows from an almond tree (Prunus dulcis). They are a staple during the meal or snack time and are more than just a tasty source of satisfying crunch. 

Before you know what makes almonds so special, even a small serving from time to time can make a big difference. It’s time to reveal some interesting facts about almonds. 

1. According to a recent UK study, almonds (badam) are one of the healthiest, highest-protein nuts whose consumption can improve your gut health. 
2. Nuts, in general, are great sources of vegan protein. Almonds contain all three major micronutrients: protein, carbohydrates, and fat. 
3. Almonds have both calcium and phosphorus, which promote good bone health. 
4. Almonds contain an antioxidant, vitamin E, which can slow the cognitive decline in elderly adults. 
5. Almonds are a symbol of wellness and vitality. Consuming almonds after meals may reduce the rise in glucose and insulin levels. 
6. You can use almonds in elaborate desserts, salads, or alone as a quick snack. 

Almonds are an easy, go-to snack that can be enjoyed in various ways to obtain maximum benefits. They play a vital role in many bodily functions, such as cell growth, energy production, and immunity boosting. 

Here are 8 potential health benefits of almonds: 

Adding these crunchy and versatile nuts to your diet can promote good heart health and weight loss management goals. They also add a glow to your skin and may reduce oxidative stress. Read through the eight major health benefits of almonds described below: 

• Reduce cholesterol levels

Almonds and other tree nuts can improve bad cholesterol levels. Consuming a handful of almonds can, it is believed, lower bad cholesterol by 4.4%. You can eat about 23 almonds per day, as they are high in protein, fiber, calcium, vitamin E, riboflavin, and niacin. 

• Boost heart health

Combining almonds with other nuts can have cardiovascular benefits and boost heart health. In addition, almonds have more antioxidants in their bloodstream, which reduces blood pressure and encourages smooth blood flow in various parts of the body. 

Did you know?

Olive oil and nuts are unsaturated fats found in a Mediterranean diet, which lowers the risk of cardiovascular disease and other chronic ailments. 

Also read: https://redcliffelabs.com/myhealth/blood-test/5-tests-for-diagnosing-heart-diseases-heart-health/ 

• Regulate blood sugar

The magnesium (Mg) in almonds can help individuals with diabetes. A 2011 study assessed the effect of almond consumption on glycemic control in type 2 diabetes. As a result, almonds showed a positive impact on glycemic control. Therefore, consuming almonds may help balance glucose levels in the blood, making them a smart snack for people with diabetes. 

• Protect the eyes

Almonds contain vitamin E, a potent antioxidant that fights against unstable molecules that target healthy eye tissues. Consuming almonds regularly can help protect your eyes from macular degeneration and cataracts. 

• Promotes healthy digestion

Well, who doesn’t want healthy digestion? If you have a sensitive digestive system, consuming almonds can do wonders. The high fiber content in almonds helps detoxify the body, promoting healthy digestion. 

• Offers smooth and clear skin.

Almonds are a great source of copper, making them extremely beneficial for your chapped skin. Sweet almond oil can lighten dark spots on your face and dark circles under the eye area. Besides, almond oil is extremely recommended for dry skin conditions like eczema; even bitter almond oil helps reduce pregnancy stretch marks. 

• Reduces Inflammation

Almond nuts are rich in monounsaturated fatty acids, which may have a natural anti-inflammatory effect by lowering inflammatory markers like C-reactive protein.

• Prevents Birth Defects

The folic acid in almonds plays a key role in developing healthy cell growth and supports the life cycle of a growing fetus. In this way, almonds protect the mother from any sort of birth defect.

In short, there are immense benefits to consuming almonds. If you want an addition to your diet, almonds are a healthy punch of plenty of nutrients that can help your body in several ways. But are there risks associated with eating almonds? Let’s find out what they are: 

2 side effects of taking almonds: 

No doubt there are several benefits of almonds. A few side effects of taking almonds include the following: 

• The excessive consumption of almonds may result in vomiting, diarrhea, and difficulty breathing.
• You may be surprised that there are skin reactions to consuming almonds, such as itching, redness, or hives. 

If you experience any side effects related to the consumption of almonds, you are advised to discontinue your intake and immediately meet with your doctor to make an informed decision about your health. 

General precautions to take with almonds

• Eating almonds after soaking them in water overnight is recommended. The brown skin of almonds contains tannins that can prevent the absorption of nutrients. 
• Do not take almonds if you are allergic to nuts. 
• The intake of almonds is safe with other drugs. Still, you must seek a doctor’s advice for a safer experience. 

Bottom Line: 

Almonds (Badam) are blessed with unique health benefits you were unaware of—increasing mental awareness, treating hair fall problems, developing a healthy metabolic rate, nourishing the skin, supporting heart health, treating anemia, and more. 

Their stellar nutrient profile makes them a versatile item to incorporate into your diet and reap all possible benefits. 

We hope your journey to get an amazing mind and body begins today with consuming a handful of almonds!